Strength/Skill: Clean Complex

  • 1 Complex = 1 Full Clean (from the ground) + 1 Low-hang (below knee) Clean + 1 Hip-hang Clean
    • All without dropping the barbell
      • 6 x 1 Complex, every 90 seconds

WOD: Ladders

  1. 7 min Ascending Ladder
    • 3 – 6 – 9 – 12 – etc… of:
      • Cleans @ 50% of your 1RM
      • HRPUs
      • Wall Balls (30/20)
        • record score/rest for 4 minutes
  2. 9 min Descending Ladder
    • In 9 minutes perform the same workout in reverse from where you left off.

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